Mood before workout = Good but a little sluggish, legs tried and stiff from my 6.5 mile run yesterday.

Squats
warmup bar x 20
225 x 5
265 x 5
305 x 3

Dead lifts
warmup bar x 15
225 x 5
275 x 4
315 x 2

Power Cleans
135 x 5
155 x 5
165 x 4

clean to front squat to overhead press jump
85 x 5
105 x 5
115 x 5

power snatch overhead squat jumps
65 x 5
75 x 5
85 x 5

Barbell curls
85 x 12
105 x 3
115 x 3
100 x 5

uni-directional balance board squats (body weight)

Physio-ball balance
on knees
standing on ball

Free moving balance board 1 legged squats
5 x body weight each leg

Mood after workout = too tired to do any more bi, tri, or core work, in a bit of a bad mood cuz of some stuff from last night and because I tweaked my low back on my last set of squats (wasn't wearing a belt).

Weight (in socks and boxers) after workout = 177.5
Body image = slightly low, feel chubby...probably from the half of a fifth of barbarosa last night.

after my workout I ended up playing basketball for an hour and a half outside.

pondering taking tomorrow off as I'm moving to total body workout sunday.

21 Year old Male
6 feet tall
usually weigh somewhere between 173-183, though been fairly constant at around 177 these days.
BF% probably 10% or less (haven't actually gotten it done but I have most of the six pack)

Goals: I lift primarily for aesthetic purpouses, I was a fat kid (5 feet tall 150 lbs) and even though I'm actually quite well built by most standards I still have a poor body image because I was the fat kid. Secondary to looking good is overall health and athletic performance (I play a lot of sports recreationally).
As far as quantifiable goals: I'd like to have ~7% body fat, dunk a basketball more often than I miss (my current vert is ~34 inches) and get my big 3 lifts to respectable numbers (current bench max ~250 (want 275), current DL max ~315 x 2 (form starts degrading, I'd like to DL 400), and current squat max is probably ~330 (I'd like 375 or so).

My workouts used to be 2 hour marathon sessions 6 days a week, but I've spent the last several months educating myself on exercise and nutrition and changed my workouts so that I'm done in 75 minutes or less (hopefully less). For the last month I've been doing a 2 day split rehashed into a 4 day split by making light and heavy days. Usually goes Light chest/back/shoulder, light leg/bi/tri, heavy chest/back/shoulder, rest day (run ~4-6 miles), heavy leg/bi/tri, light chest/back/shoulders, rest (and so on). I've been seeing really good results as far as body fat reduction and have essentially reached my goal in that category and am looking to do a little more bulking so this coming week I'm going to shock my body a little bit by doing a full body workout (1 x 20 on all major muscle groups, rest <30 secs between sets) every other day. After the week is up I'm moving to a 3 day split (chest/back, shoulders/bi/tri, legs/oly lifts) that is moved to a 6 day split by utilizing light/heavy training.

Mood before workout: good, though some odd shoulder (feels skeletal) pain in left shoulder near omicron, maybe I slept on it wrong. Chest hella sore from yesterday so that made me happy. Had a workout partner today, which is the first time in a month or so, but my workout is more tailored for solo type action so it was a little different incorporating him.

Mood after workout: Decent, MY damn weight room was too busy, made it difficult to run through my complexes with the timing I wanted. Enjoyed having a partner, helped push me to work harder even though it didn't really mesh perfectly with workout setup. Forearms are incredibly spent for some reason (probably from lugging barbells all around the damn gym trying to find a spot to dig in and do my complexes where some jerkoff wouldn't steal my weights/bench/mirror.

Weight after workout: forgot to weigh.

Body image: since I didn't weigh I didn't take my shirt off, feel good about myself today though, have eaten well. Largest negative factor atm is my continuing problem with bicep balance (my left bicep looks like it should be on someone elses body). Working on this issue by holding a 10 second flex on the leftie whenever I think about it (to equalize all the right arm flexing I do...I'm kinda vain I guess...) and continuing my practice of starting all db arms with the left and matching with the right.

Notes: not a huge fan of a shoulder/bi/tri super, maybe do all shoulder work first and finish with bi/tri supers (if anyone reads this: comments/suggestions?)

**ADDED**
5.8 mile run approximately 7 hours after the conclusion of my first workout of the day. (may make leg/oly day tomorrow tough)

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